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Videos uploaded by user “Sean Nalewanyj”
"What Happens When I Stop Taking Creatine?"
 
06:56
► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- Is A "Creatine Cycle" Necessary? http://www.youtube.com/watch?v=c8hLVE_Ia3I -------------------------------------------------------------------------------- Video Summary: "What Happens When I Stop Taking Creatine?" http://www.SeanNal.com/articles/supplementation/what-happens-stop-taking-creatine.php Creatine benefits your muscle building program in two main ways. The first is by increasing the efficiency of your body's use of the energy molecule ATP, and the second is by increasing intramuscular water retention to give you a fuller, harder appearance. But what happens when you stop using creatine? Does going off creatine cause you to lose all of your gains, or are creatine gains permanent? Let's look at each individual benefit... The first is the additional water retention that is held inside of the muscle cell. After stopping creatine for around 2 or 3 weeks, this particular benefit will in fact be lost. Creatine requires additional water in order to be stored inside of your muscle cells, and when you stop using creatine, those extra water stores will flush out along with the creatine itself. The second is the increased strength and gym performance. This one will vary quite a bit from person to person and it depends on how well you responded to creatine supplementation in the first place. Assuming you do respond well, you might notice a slight reduction in gym performance after cycling off creatine. However, it shouldn't be too significant, and whatever additional muscle you originally gained from the creatine use should remain intact. So, to sum it up, when you discontinue creatine use, you will lose the additional creatine water weight and you may experience a slight reduction in strength, but you likely won't lose any actual lean muscle tissue that you gained. The real question though, is why stop using creatine in the first place? There is no benefit to creatine cycling (going off creatine for a month, for example, isn't going to give you any added benefits)... it is completely safe to use over the long term... and it's also very inexpensive. Assuming you are someone who benefits from this supplement, my advice is to just use it continuously, as I can't see any reason why going off creatine would be beneficial.
Views: 1601944 Sean Nalewanyj
How To Take Creatine: 5 Easy Steps
 
06:46
► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- Free 28-Day Fast Mass Building Plan: http://www.SeanNal.com/28-Day-Mass-Plan MuscleAmp Bodybuilding Formula: http://www.SeanNal.com/EIL.html -------------------------------------------------------------------------------- Video Summary: How To Take Creatine: 5 Easy Steps http://www.SeanNal.com/articles/supplementation/how-take-creatine.php If you're aiming to maximize your overall muscle size and strength gains and are serious about your program, creatine monohydrate should definitely be a part of your overall bodybuilding supplement plan. Creatine supplements are the most thoroughly studied muscle building compounds out there, and have been shown through endless mounds of data to be both safe and effective for muscle building programs. What does creatine do? The two primary benefits you'll experience are an increase in overall muscle cell volume (causing you to appear fuller and thicker) and an improvement in training performance (through an increase in the efficiency of your body's usage of ATP). However, with so much conflicting creatine advice out there, many beginners are often left confused and without proper guidance on the issue of how to take creatine properly for maximum benefits. In reality, it's dead simple, and all you need are these simple steps... How To Use Creatine Properly: #1 - First off, what is the best creatine supplement to take? There are an endless number of different creatine types available, but the most researched form out there is basic creatine monohydrate. No other form has ever been shown to be superior, and my recommendation is to find a basic 100% creatine monohydrate product sourced as Creapure. #2 - Secondly, how much creatine should you use? Proper creatine dosage is dead simple: just take 3-5 grams once per day. This will fully saturate your muscles after about 2-3 weeks of consistent use. There's no need to do a loading phase and there's no need for a creatine cycle. 3-5 grams per day on an ongoing basis is all you need. #3 - Thirdly, what is the best time to use it? The issue of when to take creatine is also dead simple: take it at any time of day when it's most convenient. The specific timing is irrelevant, so if you want to use it in the morning, pre workout, post workout or in the evening, all are totally fine options. #4 - Finally, what should you mix your creatine with? Again, this is also a non issue and you can mix it with whatever liquid you prefer. Contrary to popular advice, it does not have to be mixed with simple sugars, and this is just an issue of personal preference. #5 - This is a bonus step, but if you want to maximize the effects of your creatine, you can also mix it with 3 grams of beta alanine as creatine and beta alanine have synergistic effects on strength and performance when combined together. When it comes to the question of how to take creatine, that's really all you need to know. Just take 3-5 grams of Creapure creatine monohydrate once per day mixed in whatever liquid you want. Simple as that!
Views: 480929 Sean Nalewanyj
How Long To Bulk Before Cutting? (Proper Bulking Phase Length)
 
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► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- Video Summary: How Long To Bulk Before Cutting? (Proper Bulking Phase Length) http://www.SeanNal.com/articles/training/how-long-bulk-before-cut.php Although many "experts" will insist that it's possible, the simple reality is that trying to gain muscle while losing fat at the same time just isn't realistic for the vast majority of the population. Unless you have elite genetics or are using drugs, it's almost always best to using the standard bulking phase / cutting phase approach. But many people wonder about the specific time frames and aren't sure how long to bulk and cut for. In this video, I specifically address proper bulking phase length. "How long should I bulk for" is a question I hear quite often, but what's the real answer? Well, the truth is that there is no set answer and it really depends on several factors. First off, how much muscle do you ultimately want to gain? Your bulking cycle length depends largely on just how much "bulk" you're aiming for. Those who want to gain more muscle will naturally bulk for longer and vice versa. Secondly, it depends on your body fat percentage. Every time you try to build a significant amount of muscle, it's inevitable that you'll also gain some fat. This is just the way it goes and there's no way around it. So, your bulking phase length also depends on how much fat you're comfortable carrying. If you reach a body fat level that you aren't happy with, it's probably time to cut your bulking cycle duration down and shift into cutting mode. At the end of the day, trying to assign a set time frame to your bulking phase isn't really necessary. You won't know for sure from the outset just how quickly you'll gain muscle as an individual, and for that reason it's best to just take it week by week. Trying to figure out how long to bulk before cutting depends too highly on individual factors and just isn't possible to predict in most cases. Just keep going until you reach a level of muscular development that you're happy with, or until your body fat percentage reaches a level that you aren't comfortable with (though this should never happen assuming that you bulk properly).
Views: 65799 Sean Nalewanyj
Lose Fat, Not Muscle: 3 Simple Steps
 
04:49
► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- Free 28-Day Fast Mass Building Plan: http://www.SeanNal.com/28-Day-Mass-Plan -------------------------------------------------------------------------------- Video Summary: Lose Fat, Not Muscle: 3 Simple Steps http://www.SeanNal.com/articles/training/lose-fat-not-muscle-3-simple-steps.php If you've just finished your bulking phase and are shifting into fat loss mode, here are 3 important tips you should employ in order to make sure that you lose fat and maintain muscle to the highest degree possible... How To Preserve Muscle On A Cut: #1 - Losing fat consistently requires a calorie deficit, but you need to make sure that you only create a slight deficit and focus on burning fat at a gradual pace. This will ensure that you lose fat, not muscle, and maintain as much of your strength as possible. A 15-20% deficit below your maintenance level is a good guideline to follow here. This will allow you to lose about 1-2 pounds of fat a week. #2 - Make sure to carry out your weight training plan in the exact same way that you did during your bulking phase. Focus on compound lifts, low to moderate reps and high intensity. This will help you burn fat without losing muscle, since it will provide your body with the necessary stimulus in order to encourage it to hold onto its lean mass. Switching to a "light weight and high reps" plan like so many people do is one of the worst choices you can make. #3 - The final tip to help you lose fat and keep muscle mass intact is to not go overboard on cardio. Cardio is a useful calorie burning tool, but performing excessive amounts is completely unnecessary and potentially counterproductive. 2-4 sessions will be plenty for most people. So, to lose fat, not muscle, and to get ripped without losing muscle size and strength, focus on creating on a small calorie deficit through your diet, maintaining a high level of weight training intensity and performing cardio in controlled amounts.
Views: 184921 Sean Nalewanyj
Creatine While Cutting?
 
04:47
► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- Free 28-Day Fast Mass Building Plan: http://www.SeanNal.com/28-Day-Mass-Plan MuscleAmp Bodybuilding Formula: http://www.SeanNal.com/EIL.html -------------------------------------------------------------------------------- Video Summary: Creatine While Cutting? http://www.SeanNal.com/articles/supplementation/creatine-and-fat-loss.php There's no question that creatine monohydrate is a highly effective supplement to use when it comes to building muscle size and strength, but should you also use creatine while cutting? Is it effective to use creatine for fat loss? To put it simply, yes, you should continue supplementing with creatine whether your goal is to build muscle or to burn fat. Many people wonder, "does creatine burn fat", and although it doesn't enhance fat loss directly, it will allow you to maintain as much lean muscle and strength as possible while you lean down. Remember, you aren't going to build muscle and lose fat at the same time to any significant degree, and your goal during a cutting phase is simply to maintain as much lean tissue as possible. This is where creatine during a cut helps out. Creatine helps to keep your strength levels elevated so that you can continue providing maximum stimulation to your muscles during workouts and thus keep as much of your muscle tissue in tact a possible. Some people may argue against using creatine while cutting by saying that creatine causes water retention and will leave you looking soft and bloated. Although creatine does cause your body to retain more water, that water is stored inside the actual muscle cell itself and not beneath the skin. For that reason, it will actually cause you to appear harder and more defined. Using creatine for cutting is exactly the same as using it for bulking - just take 3-5 grams of high quality monohydrate once per day mixed in whatever liquid you want and at any time you prefer. So, should you use creatine on a cut? Yes, in order to keep your muscle size and strength maximized while you lose fat, using creatine while cutting is a wise idea.
Views: 70134 Sean Nalewanyj
Vitamin D For Bodybuilding And Fat Loss? (Benefits & Proper Dosage)
 
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► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- Recommended Vitamin D3 Supplement: http://www.SeanNal.com/recommends/now-vitamin-d3.html -------------------------------------------------------------------------------- Video Summary: Vitamin D For Bodybuilding And Fat Loss? (Benefits & Proper Dosage) http://www.SeanNal.com/articles/supplementation/vitamin-d-bodybuilding.php The number of supplements out there that I would place on my "highly recommended" list are extremely few and far between, but for the majority of individuals, vitamin d is definitely one of them. Vitamin D benefits are quite lengthy, ranging from optimizing testosterone production to balancing mood to improving bone health to enhancing cognitive function. Unfortunately, most people in today's modern society do have a small (or large) vitamin D deficiency and aren't receiving enough each day for optimal health. Unless you spend many hours a day outside in the sun or live in a very warm climate, it's almost certain that you should be including a vitamin D3 supplement in your bodybuilding and fat loss plan. Although it won't have any serious direct effects on muscle growth or fat loss, its many positive health benefits will definitely carry over and help you out in the big picture. How much vitamin D is necessary? It will vary from person to person and you'd ultimately need to get blood work done to know for sure, but a vitamin d dosage of around 2000-5000IU per day is a good guideline. (The risk of toxicity is very low) Do vitamin supplements work? Yes, the research has clearly shown that supplementing with vitamin D3 will raise and sustain levels in the blood. It's also relatively inexpensive which is an added bonus. Again, vitamin D is not going to have any magical muscle growth effects, but it's still definitely a worthwhile supplement to consume. For example, its effects on mood and well being may improve your overall drive and motivation in and out of the gym... its effects on immune system function can help to fight off sickness... and its effects on optimizing testosterone could help out if your levels are particularly low. So, to correct your vitamin d deficiency and get all of the vitamin d benefits outlined in this video, I would highly recommend consuming a vitamin d3 supplement each day. For the best effects, take it with a meal (ideally one that contains some fat) in the morning or afternoon.
Views: 50216 Sean Nalewanyj
The Benefits Of Fish Oil For Bodybuilding
 
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► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- Free 28-Day Fast Mass Building Plan: http://www.SeanNal.com/28-Day-Mass-Plan EFA UltraPure Fish Oil: http://www.SeanNal.com/EIL.html -------------------------------------------------------------------------------- Video Summary: The Benefits Of Fish Oil For Bodybuilding http://www.seannal.com/articles/supplementation/fish-oil-for-bodybuilding.php There are very few supplements out there that I place on my "highly recommended" list, but high quality fish oil is definitely one of them. Fish oil supplements have been extensively researched and shown to have positive effects on cardiovascular system function, immune function, brain health and blood pressure just to name a few. Not only that, but ingesting a fish oil supplement containing sufficient levels of EPA and DHA each day might also improve your ability to build muscle and burn fat as well. People often ask me "does fish oil build muscle" and "does fish oil burn fat", and based on the research it does appear to have some benefits in these areas. Fish Oil And Bodybuilding - 3 Benefits: Here is how you can use fish oil for muscle building purposes... #1 - Fish oil appears to increase overall muscle anabolism through an increase in protein synthesis via its effects in the mTOR and p70S6K pathways. #2 - Fish oil may reduce muscle breakdown by decreasing overall cortisol levels and by decreasing the activity of the ubiquitin-proteasome system, which is the main cause of muscle breakdown in the body. #3 - It appears that you can also use fish oil for muscle recovery due to its effects on reducing inflammation in the body. This not only helps your muscles recover in between workouts but also has positive effects on joint health as well. All in all, these are 3 pretty interesting fish oil benefits. Although they probably won't be overly significant for pure muscle building purposes, when taken into account along with fish oil's other many positive health benefits, it is again clear that this is a valuable supplement worth using. My suggestion is to consume a fish oil supplement each day and aim for 2-3 grams of combined EPA and DHA, which usually equals out to around 4-8 grams of actual fish oil.
Views: 156051 Sean Nalewanyj
How To "Clean Bulk" Without Gaining Fat (2 Simple Steps!)
 
07:09
► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- Video Summary: How To "Clean Bulk" Without Gaining Fat (2 Simple Steps!) http://www.SeanNal.com/articles/training/clean-bulk.php What is the best way to employ a proper "clean bulk" in order to gain muscle without fat? What is the best clean bulking diet and workout structure to maximize your muscle gains while staying as lean as possible? Ultimately, the process of clean bulking is very straightforward and just comes down to two simple things... The first factor is controlling the size of your calorie surplus. Unlike a full-on "dirty bulk" where you simply consume a ton of food each day without really tracking things, a clean bulking diet involves creating only a small calorie surplus and tightly controlling it over time. Although eating "clean foods" and performing additional cardio can assist with this, they still aren't mandatory if you're tracking your diet properly since it really just comes down to tracking your overall net surplus. A good clean bulking diet would be to consume about 200-300 calories above your maintenance level, and focusing on gaining muscle gradually at a rate of somewhere around half a pound per week. (If you're more advanced then this will be even slower) The second and often overlooked aspect of proper clean bulking is to ensure that your weight training plan is being carried out with the proper intensity, volume and frequency. A lot of people in the gym just plain don't train hard enough, and if that's the case then a smaller percentage of your calorie surplus will be diverted to muscle growth and more to fat since your body may not even require all of the calories you're consuming in order to properly recover. So, to clean bulk as effectively as possible and have the highest amount of your calories shuttled to your muscles rather than fat stores, make sure you're training intensely enough (at least 1-2 reps short of failure), are using enough total volume (around 8-12 sets for large muscle groups and 5-7 for smaller ones) are utilizing sufficient frequency (minimum once per week per muscle group and ideally closer to two times a week), and are focusing on progressive overload by getting stronger over time. If you want to build muscle without fat and bulk up while staying lean, those 2 "clean bulking" steps are the most important things to pay attention to. An effective clean bulk is really just a matter of maintaining a small calorie surplus, training hard, and being patient.
Views: 51615 Sean Nalewanyj
The Benefits Of A "Deload Week" (And How To Do It Properly)
 
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► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- Video Summary: The Benefits Of A "Deload Week" (And How To Do It Properly) http://www.SeanNal.com/articles/training/deload-week.php #1 - What Is A Deload? Simply put, a deload week is a scheduled break from your regular training program. #2 - What are the benefits of a deload? The two main deload week benefits are that it: * Helps to prevent over-training and sticking points by giving the CNS, joints, immune system and muscles a chance to fully recuperate from the previous training cycle. * Provides mental benefits by allowing you to rest and relax and take time off from the gym. Many people find that deloading increases their overall motivation and drive to train. #3 - What is the most effective way to deload? Your deload phase can be done in one of two main ways... 1) Continue with your regular training program but reduce the amount of weight lifted on your exercises by about 50%. 2) Simply take an entire week off from lifting by stopping weight training altogether. Either form of deloading is acceptable, and my recommendation would be to just choose the one that you prefer and that motivates you the most. How often should you deload? You'll hear many recommendations for this, but the guideline I use is a 1 week deload for every 6-12 weeks of consistent training. Choose the upper or lower end depending on your training experience (the more experienced you are the more often you should deload and vice versa), your age (if you're in the 40+ age range then more frequent deloading is recommended), lifestyle factors (the more physical/mental stress you're under, the more often you can do a deload week), and your calorie intake (if you're bulking and in a calorie surplus, you can get away with longer stretches of consistent training in comparison to someone in a calorie deficit.) Two other quick points... * Your deload week diet can still consist of a net calorie surplus or calorie deficit, but bring it closer to maintenance by cutting your regular surplus or deficit roughly in half. * You can still incorporate some light cardio during your deload week.
Views: 25178 Sean Nalewanyj
My Favorite Whey Protein Shake Recipe
 
02:51
► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- Recommended Protein Powders: http://www.SeanNal.com/recommended-whey-protein.php -------------------------------------------------------------------------------- Video Summary: My Favorite Whey Protein Shake Recipe http://www.SeanNal.com/articles/nutrition/whey-protein-shake-recipe.php Although there are an endless number of different whey protein shake recipes out there, today I wanted to share with you the one combination I've always seemed to default back to over the years. This protein smoothie recipe is nothing complicated, but I really enjoy it because it's easy to make, tastes great and is nutritionally balanced and macro-friendly. I had this exact protein shake every morning for about 5 years straight, and here's how to make it: 1 scoop whey protein powder (30g) 1 cup unsweetened vanilla almond milk (240ml) 1 medium banana (120g) 1/2 cup oats (40g) 1 tbsp. natural peanut butter (15g) Pinch of cinnamon 3 ice cubes + water to thin if necessary You can use any flavor of protein powder here that you prefer, but I usually go with chocolate personally. Also note that you can use regular milk in place of the almond milk if you'd like. One other tip is that if the oatmeal doesn't blend up easily in the shake, you can "pre blend" it first on its own (it will turn into a fine powder) and then add it in after that. Here's the nutritional breakdown for this whey protein shake recipe: Calories: 522 Protein: 36g Carbs: 61g Fats: 15g Give this whey recipe a try and let me know what you think. You can also play around with it depending on your calorie needs by increasing or decreasing some of the ingredient quantities.
Views: 158721 Sean Nalewanyj
Proper Leg Press Form: 7 Key Mistakes To Avoid
 
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► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- Video Summary: Proper Leg Press Form: 7 Key Mistakes To Avoid http://www.SeanNal.com/articles/training/leg-press-form.php Although proper leg press form might seem very simple on the surface, most lifters make a lot of basic mistakes on this quad exercise that both minimize its muscle building effects and increase the chances for injury as well. Here are 7 basic leg press form tips to keep in mind if you want to get the very most out of the lift and experience the best leg workouts possible... Correct Leg Press Technique: #1 - Always focus on pressing the weight using your heels rather than your toes. Pushing through your toes puts a lot of stress on the knees that can add up over time. #2 - Make sure to use a full range of motion by lowering the weight as far down as you can while still maintaining the stress on your quads. For most people this means lowering until your knees are at about a 90 degree angle. #3 - Also make sure to not use too large a range of motion. This is an important aspect of proper leg press form, because going too low shifts most of the stress onto your lower back. #4 - Don't put your feet too high or too low on the platform as going too high hits more glutes and going too low stresses the knees. Experiment on the leg press machine using light weight to find the position that works best for you. #5 - Do not allow your knees to buckle inward. Doing so puts stress on your knees, hips and lower back. #6 - One very important aspect of proper leg press form is to focus on shoving your lower back into the pad. This reduces lower back stress and increases quad strength. For that reason, never put your hands on your knees and instead always grip the handles. #7 - One the best leg press tips out there is to make sure that you don't lock your knees out on each rep. Instead, stop just short of locking out. You'll feel a big improvement in quad stress using this tip. Give these 7 leg press form tips a try and see what you think. The leg press is one of the best quadricep exercises out there, and these tips will ensure that you get the very most out of the movement.
Views: 81669 Sean Nalewanyj
Why You Need To Do Face Pulls (Benefits And Proper Form)
 
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► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- Video Summary: Why You Need To Do Face Pulls (Benefits And Proper Form) http://www.SeanNal.com/articles/training/face-pulls-benefits-proper-form.php Face pulls are probably the most underrated bodybuilding exercise out there. Although you'll very rarely see face pulls performed at the gym, I'd go as far as to say that every single serious lifter out there should be including these in their program. What do face pulls work? The main muscles involved are the traps, rear delts, rotator cuffs and the smaller muscles of the mid-back. On top of being a great exercise for building muscle in general, face pulls are also incredibly effective for improving posture, shoulder health and preventing injuries. The vast majority of bodybuilders out there have an imbalance between the development of their chest/front delts and their upper back/rear delts (due to more emphasis on pressing movements as opposed to rowing movements), which leads to "rounded shoulder" posture and creates instability in the shoulder joint. Face pulls with a rope directly counteract this imbalance and help to pull the shoulders back into the proper position. Here's how to do face pulls with proper form... ** Face Pulls Proper Form 1) Set the cable at upper chest height. 2) Grip the rope using a neutral hammer grip. This face pull grip allows for a larger range of motion and greater external rotation of the shoulders on each rep. 3) With your shoulders back, chest up and shoulder blades pinched, pull the rope back towards your face as if you were trying to do a back double bicep pose. 4) Squeeze your upper back and rear delts for a full second before returning back to the starting position. (You can watch a live demonstration of this face pull form by viewing the video above) A good face pull rep range is about 8-12 controlled reps per set, and 3-4 sets will work well here. You can do these 2-3 times a week at the end of your back workout or shoulder workout.
Views: 180039 Sean Nalewanyj
HIIT Cardio: Do HIIT Workouts Burn More Fat?
 
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► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- Free 28-Day Fast Mass Building Plan: http://www.SeanNal.com/28-Day-Mass-Plan -------------------------------------------------------------------------------- Video Summary: HIIT Cardio: Do HIIT Workouts Burn More Fat? http://www.SeanNal.com/articles/training/hiit-cardio-workouts.php The popularity of HIIT cardio (short for "high intensity interval training") has taken off big time in recent years. Unlike traditional 40-60 minute low intensity steady state cardio ("LISS" for short), a HIIT cardio routine is performed at a much higher intensity level for around 10-20 minutes and is executed using an interval structure of lower intensity periods followed by higher intensity periods. But do HIIT workouts burn fat more effectively than LISS workouts do? Do HIIT workouts really work? In a direct head to head comparison, yes, HIIT training does in fact result in more total calories burned per session. This is due to the effect that a HIIT workout has on EPOC (excess post exercise oxygen consumption) whereby the body is forced to expend additional calories even after the workout is over. This is one of the huge benefits of HIIT, since you can burn even more fat in only a fraction of the time. At the same time though, high intensity cardio is much more taxing on the body as a whole, and you can only perform so much before you burn yourself out. This is especially true if you're already performing 4-5 weight training sessions per week as well. For that reason, even though high intensity interval cardio is more effective on a session per session basis, the best overall approach is to simply perform a balance of both types of cardio. Low intensity cardio allows you to burn calories without taxing your CNS as heavily, and this is why it is still a useful tool to keep in your arsenal. My suggestion is to go with 1-2 HIIT cardio workouts per week and 1-2 LISS cardio workouts per week to help you burn the calories you need without overtraining yourself.
Views: 34004 Sean Nalewanyj
Is A "Creatine Cycle" Necessary?
 
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► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- Free 28-Day Fast Mass Building Plan: http://www.SeanNal.com/28-Day-Mass-Plan MuscleAmp Bodybuilding Formula: http://www.SeanNal.com/EIL.html -------------------------------------------------------------------------------- Video Summary: Is A "Creatine Cycle" Necessary? http://www.SeanNal.com/articles/supplementation/creatine-cycle.php What is the most effective way to dose your creatine supplements - should you simply take a regular dosage every day on an ongoing basis, or should you follow a creatine cycle by using it for a set number of weeks "on" followed by a set number of weeks "off"? There are a few main reasons why people may use a creatine cycling approach, but none of those reasons are based on good science or evidence... The first main reason is to keep the body's natural creatine production elevated. Yes, the body does reduce its own production of creatine in response to external use, but this system is extremely sensitive and returns to baseline immediately when creatine supplementation ceases. So, following a creatine cycle for this purpose is not necessary. The second reason people may cycle off creatine is to reduce stress on the kidneys and liver. However, creatine supplementation has never been shown to be stressful or harmful in any way to these organs, so again, cycling off creatine won't be necessary here either. The only goal of creatine supplementation is to fully saturate the muscles with creatine and to keep those levels permanently elevated. Taking 3-5 grams per day on an ongoing basis will accomplish this, and a creatine cycle is not going to do anything to enhance those results to a higher level. So, should you cycle creatine? Does creatine cycling work? No, this is just another bodybuilding supplement myth and there is no need at all to go on and off of creatine as opposed to just using it continuously. Again, just take 3-5 grams of high quality creatine monohydrate on a daily basis, and beyond that there's no need to analyze your specific creatine dosing method any further.
Views: 18773 Sean Nalewanyj
Bad Calf Genetics? Why Stubborn Skinny Calves Don't Grow Easily
 
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► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- 4 Tips For Building Up Skinny Calves: https://www.youtube.com/watch?v=SxZmAl57_To The 5 Best Calf Exercises + Sample Calf Workouts: http://www.SeanNal.com/articles/training/best-calf-exercises.php -------------------------------------------------------------------------------- Video Summary: Bad Calf Genetics? Why Stubborn Skinny Calves Don't Grow Easily http://www.SeanNal.com/articles/training/stubborn-calves.php Having stubborn calves is one of the hardest bodybuilding "weak points" to correct. If you were born with naturally skinny calves it can be a very hard area to pack reasonable size onto and will likely take significantly longer to develop than your other muscle groups. But what's the reason for this? Why don't calves grow easily? Why are calf muscles hard to build? There are 2 main reasons why your "skinny calf genetics" are giving you a rough time... First off, the calves contain low amounts of androgen receptors in comparison to the other muscles of the body. This means that testosterone can't exert a very powerful effect there, making it much harder to pack on reasonable size. Secondly, thin calves can be the result of having a long calf tendon which causes your calf muscle to insert higher up on your lower leg. This give you "short calves" that are great for sprinting and jumping, but not great when it comes to gaining size. If you have stubborn calves and what you consider to be "bad calf genetics", you can certainly still build them up to a reasonable level, but it will just require more time, patience and attention to detail. Check out the 2 articles below for more information on how to structure the best possible workout to add mass to your thin calves, as well as some key tips for proper calf training form. Most people make a ton of mistakes when it comes to their calf training, making it next to impossible to overcome their skinny calf genetics. You'll want every edge you can get, so make sure to check out those two resources to get yourself onto the right path.
Views: 79525 Sean Nalewanyj
How To Transition From Cutting To Bulking And Stay Lean
 
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► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- Video Summary: How To Transition From Cutting To Bulking http:/www.SeanNal.com/articles/nutrition/cutting-to-bulking.php What is the proper way to transition from cutting to bulking? This is something that most people get wrong when their cutting phase is over, and they end up gaining a significant amount of unwanted body fat as a result. After you've maintained a calorie deficit for a prolonged period, not only will your appetite and cravings be at their highest, but due to certain metabolic adaptations your body will also be primed for fat storage at that time. For that reason, it's very important that you have a concrete post diet plan in place to ensure that you don't erase the hard work you've put in up to that point. If you try to simply "eat on instinct" as you move into your bulking phase, you'll almost certainly over eat. When it comes to a cut to bulk transition, many people will recommend a "reverse dieting" protocol where calories are very slowly increased from week to week. However, a reverse diet is not necessary for most people since it will actually keep you in a net calorie deficit for several additional weeks as well as prolong the amount of time it takes to get your appetite under control and hormones back in balance. Instead, the best way to move from cutting to bulking is to simply get back to your calorie maintenance level as quickly as possible (you won't gain fat if it's done properly) and then move right into a surplus from there. The key thing to keep in mind here is that your maintenance calories post diet at the end of a cut are NOT the same as they were at the beginning. Your total body weight is now lower, and you're also expending fewer calories due to hormonal adjustments that have down regulated your metabolic rate. The simplest way to estimate your new maintenance level is to just multiply your body weight in pounds by 14. Or, if you were losing roughly 1 pound per week at the end of your cutting phase (a standard rate of fat loss), this would represent about a 500 calorie deficit, in which case you could just add 500 to your current intake. Use this as an estimated starting point, with the goal being to find the calorie intake that stabilizes your current weight. If you continue to lose weight on the new intake, add in 100 calories every week or so until your weight maintains. (Note that you will probably gain a couple pounds fairly quickly once your calories go up from increased glycogen, water retention and food volume, so make sure to take that into account) Once your weight stabilizes, add in a small calorie surplus to support lean bulking. 200-350 calories per day is a good guideline, with beginners using the higher end and intermediates the lower end. Advanced lifters can go even lower at about 100-150. When it comes to transitioning from cutting to bulking and getting yourself into muscle building mode without gaining unwanted fat, that's really all there is to it. Keep in mind that these calculations will never be perfect and that you'll always gain a little bit of fat when moving from a cut to bulk, but the idea is to just minimize it as best you can and increase your calories in a controlled manner. Losing fat and getting lean requires dedication and focus, so the last thing you want to do is throw all caution to the wind once your cutting phase is over and end up undoing the hard work you've put in. P.S. If you found these tips helpful, make sure to get your personalized training, nutrition and supplement plans using my interactive video presentation below: http://www.BodyTransformationTruth.com
Views: 18616 Sean Nalewanyj
Bodybuilding & Fiber Intake: How Much Fiber Should You Eat?
 
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► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- List Of High Fiber Foods: http://www.SeanNal.com/articles/nutrition/bodybuilding-fiber-intake.php -------------------------------------------------------------------------------- Video Summary: Bodybuilding And Fiber Intake: "How Much Fiber Should I Eat?" Many people don't pay enough attention to their daily fiber intake, and the average adult in the US only consumes 14 grams per day which is quite a bit lower than the ideal recommended amount. Fiber is generally considered as a type of carbohydrate and is broken down into two main categories: Soluble Fiber: This is the type that dissolves in liquid and is absorbed by the body. Insoluble Fiber: This type does not dissolve in liquid and passes through the body un-absorbed. The health benefits of fiber are numerous, including the well known benefit of "keeping you regular" which helps to move food through the digestive tract efficiently for optimal colon health, along with decreasing blood cholesterol levels and controlling blood sugar levels. What about the connection between bodybuilding and fiber intake specifically? The main benefit when it comes to fiber and bodybuilding is for those on a cutting diet, as proper fiber intake helps to control appetite and keep you feeling fuller throughout the day. Many high fiber foods are high in bulk but low in calories, so you can eat a fairly large amount while still keeping the total calories under control. One of the other benefits of fiber is that it slows down the rate of gastric emptying, and this also keeps you feeling full for longer. How much fiber should you eat per day? A good guideline is to consume 14 grams of fiber for every 1000 calories ingested. This will equal out to 30-45 grams of fiber for a 2000-3000 calorie diet. The minimum fiber intake I'd recommend would be 20 grams daily, and the maximum would be 60 unless you have a very high carb intake exceeding 500 grams. Going too high on fiber intake can actually have negative effects, such as malabsorption of certain nutrients as well as gas/bloating/constipation.
Views: 22274 Sean Nalewanyj
Muscle Definition Workout: Cutting Phase Tips
 
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► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- Free 28-Day Fast Mass Building Plan: http://www.SeanNal.com/28-Day-Mass-Plan -------------------------------------------------------------------------------- Video Summary: Muscle Definition Workout: Cutting Phase Tips http://www.SeanNal.com/articles/training/muscle-definition-workout.php In terms of training for overall size and strength, most lifters have a decent idea of how to go about things. Basic compound movements, heavy weights, low to moderate reps and high intensity. But what is the best approach to take if you're in a cutting phase and want to structure a proper muscle definition workout to really bring out the cuts, lines and separation in your physique? When it comes to this aspect of their program, most trainees get it completely wrong. They lighten up the weights, perform higher reps and include more isolation lifts in their plan thinking that "heavy weights and low reps builds muscle" while "light weights and high reps burns fat". In reality, this type of cutting phase workout is completely misguided and counterproductive. There's only two things you can do with your muscles: you can make them bigger and you can make them smaller. But changing up your rep schemes and exercise selection in order to structure a "muscle definition routine" really makes no sense at all. Achieving a high degree of "muscle tone" is simply a matter of having good muscular development along with low body fat levels. So, your muscle definition workout really should be structured in the exact same way as your "bulking" workout. Your goal should be to provide the most powerful stimulus to your muscles that you can so that you can maintain as much lean muscle during your cutting phase as possible. From there, let your diet and cardio strip off the fat. If you go the "light weight high reps" route, all you really do is end up providing a weaker stimulus to your muscles and increase the chances of LBM loss during your cutting program.
Views: 218369 Sean Nalewanyj
Close Grip Bench Press Form: 5 Key Mistakes To Avoid
 
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► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- Video Summary: Close Grip Bench Press Form: 5 Key Mistakes To Avoid http://www.SeanNal.com/articles/training/close-grip-bench-press-form.php The close grip bench press is a great compound exercise to target all 3 heads of the triceps effectively, but most lifters make several key errors on this movement. Here are the 5 biggest close grip bench press form mistakes that you'll want to avoid in order to maximize the tension on your triceps and minimize the stress on your wrists, elbows and shoulder joints... Mistake #1: Your grip is too narrow. Yes, this is a "close grip bench press", but when you go TOO close (5-6 inches apart like most guys do), you end up placing a ton of additional stress on your wrists as they're forced into a hyper-adducted position. Your goal on this exercise should always be to have your elbows and wrists directly in line with eachother, and this is best accomplished by using a shoulder-width grip. Mistake #2: You're lowing the bar to your mid or upper chest. When you lower the bar too high up on your body, your wrists and elbows will automatically fall out of alignment. For proper close grip bench press form, always lower the bar beneath your chest just below nipple level. Mistake #3: You're not retracting your scapula. Fail to retract your scapula and your shoulder joints will take on a lot more stress since they won't be stabilized on the bench or have anything to drive against. Before performing your close grip bench presses, make sure to squeeze your shoulder blades together and keep them that way throughout the exercise. Having a spotter assist you with lift off can also help to ensure that you don't lose that retracted position. Mistake #4: Your elbows are too close to your sides. Most people think that proper close grip bench press form means the elbows should be tucked right up against their sides, but this actually causes you to lose scapular retraction as your upper body rolls forward on each rep. Instead, flare your elbows out just slightly at a 30 degree angle. Mistake #5: You're placing all of your effort on pushing the bar away from yourself. This might sound a bit weird, but to get the most out of your close grip bench and minimize injury risk, think about pushing your body into the bench and away from the bar, rather than thinking solely about pressing the bar away from you. Employ all 5 of these tips on your close grip bench press during your next tricep workout and feel the difference for yourself.
Views: 167165 Sean Nalewanyj
The Best Lean Bulking Macros For Building Muscle
 
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► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- Free Bulking Macro Calculator: http://www.SeanNal.com/tools/bodybuilding-macronutrient-calculator.html -------------------------------------------------------------------------------- Video Summary: The Best Lean Bulking Macros For Building Muscle http://www.SeanNal.com/articles/nutrition/best-lean-bulking-macros.php By far the single most important factor when it comes to laying out an effective lean bulking diet is your total daily macronutrient intake. Meal frequency, meal combinations, pre and post workout nutrition... none of these factors even come close to the role that your overall bulking macro split plays in determining your bottom line gains. But what is the very best bulking macro ratio for optimizing lean muscle growth and minimizing fat gains? Well, there is no such thing as one set of absolute best lean bulking macros that will work optimally for every person in every situation. However, we can lay out some starting numbers that will work well for most average trainees, and you can simply tweak from there if necessary. If you want to automate the process, just use my free bulking macro calculator using the link below. Or, if you want to do it manually then follow these steps: The first step is to determine your daily calorie intake. We do this by finding out your basal metabolic rate (how many calories you burn at rest)... Men: 66 + (13.7 X bodyweight in kg) + (5 X height in cm) - (6.8 X age in years) Women: 655 + (9.6 X bodyweight in kg) + (1.8 X height in cm) - (4.7 X age in years) And we then multiply that by your activity level to find your daily calorie maintenance level... Sedentary = BMR X 1.2 Lightly Active = BMR X 1.375 Moderately Active = BMR X 1.55 Very Active = BMR X 1.725 Extremely Active = BMR X 1.9 Now take the resulting figure and multiply by 0.15 and 0.20 to find your total daily calorie needs for muscle growth (15-20% above maintenance). Next, we break this up into an exact set of macros for building muscle... Protein: Consume 1 gram per pound of body weight daily. Fats: This should be set at 25% of your total calories. Fats contain 9 calories per gram, so you'll simply multiply your total calorie intake by 0.25 and then divide by 9 to get the total daily grams of fat. Carbohydrates: This is made up of whatever calories are leftover after protein and fat is calculated. First add together the total protein calories (protein contains 4 calories per gram) and the total fat calories. Next, subtract that from your total calorie intake. Finally, carbs contain 4 calories per gram, so divide this figure by 4 to get the total daily carbohydrate grams. You now have your daily muscle building macros set. Again, this is not going to be a perfect set of lean bulking macros, but it will work well for most people in most situations.
Views: 66444 Sean Nalewanyj
How Often To Train Abs: Best Ab Training Frequency?
 
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► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- Video Summary: How Often To Train Abs: Best Ab Training Frequency? http://www.SeanNal.com/articles/training/how-often-to-train-abs.php How many ab workouts should you perform per week for the best results? First off, if you really want to maximize the visible definition of your abs, then yes, direct ab training will be necessary. Big compound lifts like squats and deadlifts will not be enough to develop the rectus abdominus (the "six pack muscles") to their full potential as some people claim, and isolated exercises like weighted crunches, leg raises and planking variations will be necessary for that purpose. So how often should you train abs? The simple answer is to train them at the same frequency as all of your other muscle groups. The abs are a muscle just like any other and they respond to training in the same basic way. For that reason, there's no need to train abs every day or 5 days a week like so many people do. For a typical natural trainee, this will generally mean an ab training frequency of 1-3 times per week, with twice per week being the general sweet spot I recommend to most people. The only situation where a higher ab training frequency would be necessary is if your abs are a specific weak point that you need to bring up. In that case, your ab workout frequency could be raised to 3, 4 or even more times per week to see if they respond better that way. However I'd only recommend this if you're well past the novice stage of lifting, you know your body well, and you know that your abs are legitimately a lagging muscle group. (And the only way for you to know that is if you've dropped your body fat percentage low enough for you to visibly see that your abs need more work) In all other cases, the question of how often to train abs is very simple, as there's no need to train them any differently than your other muscle groups.
Views: 32087 Sean Nalewanyj
How Long To Cut Before Bulking? (Ideal Cutting Phase Length)
 
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► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- How To Transition From Cutting To Bulking: http://www.SeanNal.com/articles/nutrition/cutting-to-bulking.php -------------------------------------------------------------------------------- Video Summary: How Long Should You Cut Before Bulking? http://www.SeanNal.com/articles/training/how-long-to-cut-before-bulking.php When it comes to proper cutting phase length, the answer here is pretty simple and straightforward... Your cutting phase should last as long as it needs to in order for you to get down to approximately 12% body fat give or take. This would be around the body fat percentage where your abs are pretty clearly visible in good lighting. (About 18-20% for females) A big mistake that many lifters make is in trying to bulk from too high a body fat percentage. Keep in mind that you'll always gain some fat while eating in a calorie surplus and trying to maximize muscle growth, and any fat you gain during that period will be stuck with you until the end of your bulking phase. You can't lose fat while in a surplus. Try bulking from much above 12% and usually you'll end up feeling unhappy with how you look which will likely de-motivate you and throw you off track. Commit to a full cutting cycle and follow it all the way through and you'll be setting yourself up for a much greater chance of long term success rather than "yo-yo'ing" back and forth between constant bulking and cutting like so many people do. Some lifters will say they don't want to focus on fat loss all the way down to 12% since they'll look "too skinny", but keep in mind that: A) It's just a temporary stepping stone to your ideal physique and that building a great body takes time and patience. B) If you're still a relative beginner and structure your cutting diet and cutting workout in a proper manner, you'll likely be able to gain some muscle as you lean down anyway. So, bottom line on the question of "how long to cut before bulking"? Your fat loss phase should last as long as it needs to in order for you to reach about 12% body fat. From there you can transition between cutting and bulking, and the link above will direct you to a previous post I did that outlines how to do that properly. P.S. If you found these fitness tips helpful, make sure to get your personalized training, nutrition and supplement plans using my interactive video presentation below: http://www.BodyTransformationTruth.com
Views: 21138 Sean Nalewanyj
How A "Refeed Day" Can Improve Fat Loss
 
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► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- Video Summary: How A "Refeed Day" Can Improve Fat Loss http://www.SeanNal.com/articles/nutrition/refeed-day.php Although eating in a consistent calorie deficit is the underlying premise of fat loss, intermittently going "against the grain" and intentionally over-eating through the use of a "refeed day" can actually help you produce better long term results. What are refeed days? A refeed day (sometimes also called a "carb up day" or "carbloading day") is simply a day that involves a controlled increase in calories, mostly in the form of additional carbohydrates. The benefits of a refeed day primarily revolve around increasing levels of the hormone "leptin" which is heavily involved in regulating metabolism, hunger and energy. When you follow a fat loss diet over time, leptin levels gradually drop which produces the typical effects most people experience when cutting, such as lower energy, increased appetite and metabolic down-regulation. So, by incorporating a refeeding day into your plan, you temporarily spike leptin levels to offset these negative effects. You'll feel physical and mentally better, experience a nice boost to your mood and energy, and may even burn more fat long term by reducing metabolic adaptation. Proper refeed day calories and macros are pretty straightforward. Just increase your calorie intake back to your current maintenance level, and assign those extra calories to carbohydrates. Carbs contain 4 calories per gram, so just divide the increase by 4 to find out the exact gram amount of extra carbs to take in. Refeeds can be done once every 1-2 weeks. Those who are leaner and have been dieting for longer will want to do refeed days more frequently, while those who are in the beginning stages and who have higher body fat can do them less frequently. A refeed day isn’t mandatory if you feel fine and have no real desire to take a break from your diet, but for most people this strategic use of calorie cycling usually improves long term adherence and makes the cutting phase more manageable.
Views: 31707 Sean Nalewanyj
How Many Reps To Build Muscle?
 
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► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- Free 28-Day Fast Mass Building Plan: http://www.SeanNal.com/28-Day-Mass-Plan -------------------------------------------------------------------------------- Video Summary: How Many Reps To Build Muscle? (Best Rep Range For Mass) http://www.SeanNal.com/articles/training/how-many-reps-build-muscle.php The issue of how many reps per set to perform is a fundamental aspect of your overall training plan and is an issue surrounded by a lot of confusion and mixed advice. What is the best rep range to build muscle? Is there any significant difference between performing high reps vs. low reps? First off, here's what I'd suggest avoiding in terms of optimal rep range for bulking... 3 Reps Or Lower - Go lower than 3 reps and you'll primarily experience neural adaptations that improve strength and power rather than actual muscle size. 10 Reps Or Higher - Go too far beyond 10 and the emphasis shifts onto improvements in endurance rather than muscle size. Don't get me wrong here, you'll still gain muscle size even if you do perform 3 reps or 10+ reps, but it just won't be optimal. So, how many reps for mass is best? In my opinion, the "sweet spot" here for maximizing actual lean muscle growth is about 5-7 reps per set. This is a great rep range for size as it maximizes gains in myofibrillar hypertrophy (actual dense muscle rather than fluid increases) and also allows you to generate a high level of intensity since the sets are short and explosive. This means you'll want to choose a weight that you can perform at least 5 reps with, but that is heavy enough that you can't go beyond 7. This is a great rep range for hypertrophy and should be used on most exercises, with the exception of those with very short ranges of motion (like shrugs) or those that place the joints in a more vulnerable position (like flyes or side laterals). Go with about 8-10 reps for those movements.
Views: 30564 Sean Nalewanyj
How To Lose Stubborn Lower Belly Abdominal Fat
 
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► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- Video Summary: How To Lose Stubborn Lower Belly Abdominal Fat http://www.SeanNal.com/articles/training/lose-lower-belly-abdominal-fat.php Excess lower ab fat is one of the most frustrating parts of most fat loss programs. Most people can get relatively lean throughout their entire body without too much of an issue, but always seem to have that little bit of extra lower stomach fat hanging around no matter what they do. If you're feeling confused about how to lose stubborn lower belly abdominal fat, you're definitely not alone. But what's the answer here? What exactly do you need to do to flatten your stomach and lower abs effectively? Well, it might seem overly basic, but the simple answer is that the ONLY way to burn lower belly fat is to continue losing fat from your entire body as a whole. Due to evolutionary reasons, lower ab fat is simply the last bit of fat that is burned from the body, and the only way to get rid of it is to lower your overall body fat percentage further through proper training and diet. There's really no way to specifically target that fat over any other area, since spot reduction is impossible. In other words, lower belly exercises really just train the abdominal muscles underneath, but they have no effect on the fat stores in and around that area. So again, if you want to reduce lower belly fat, just keep going with your fat loss program. If your overall weight loss has stalled, reduce your calorie intake slightly or add in some more cardio. Just because you have some extra fat in that area doesn't mean you're doing something wrong; it just means that you aren't quite lean enough as a whole yet. A bit of direct abdominal training is fine, but the only way to reliably flatten those lower abs is by continuing to stick to your nutrition plan, keep up with your weight training workouts and implement your cardio throughout the week.
Views: 196219 Sean Nalewanyj
Is Cardio Necessary For Fat Loss?
 
03:37
► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- Video Transcript: Is Cardio Necessary For Fat Loss? Hey guys, Sean Nalewanyj here, and today I’m going to be reviving an old Q&A series that I used to do a couple years back called “Muscle In Minutes” where I give quick, just to the point answers to your guys’ fitness questions, and I’m going to try to the answers to around 2-3 minutes each. A lot of my videos tend to be fairly drawn out and I usually like to go into a lot of detail on each topic, which I know that a lot of you guys like, but I want to also start putting out some shorter videos here and there with basically just quick bits of information that you can directly take and use without giving a ton of supporting examples or details. So I’ll start putting these out a couple times a week and I'll see how you guys like them and then if it makes sense I’ll keep it as a regular part of the channel. So today’s question is from Ed, and his question is basically “is cardio really necessary for fat loss or is dieting on its own enough?” So the short and simple answer here is that fat loss is achieved by maintaining a net “energy deficit” over time. You consume fewer calories than you burn on a consistent basis, and that's going to force your body to burn up its excess fat stores for use as energy. Cardio is one means of creating and maintaining a net energy deficit by increasing your overall energy expenditure, but it’s actually not mandatory, since you can simply take in fewer calories through your diet and end up with the same basic deficit at the end of the day. However, even though cardio isn’t a mandatory requirement for fat loss, I still recommend that anybody trying to lean down or even to build muscle still perform at least a couple of cardio sessions per week as part of their overall plan because it does provide quite a few benefits in terms of just basic overall health and fitness, and some of those benefits will also have direct carryover to your physique goals as well. Regular cardio will obviously improve your overall cardiovascular conditioning which may have some carryover to certain weight training exercises at the gym, it can help to improve nutrient portioning, low intensity cardio can improve muscular recovery in between workouts, these are just a few of the many benefits. So, bottom line, cardio is not mandatory for fat loss but I do think that someone who uses a combination of both dieting and cardio when trying to lose fat or build muscle, will still see better overall results in the long term, and again, the basic health benefits shouldn’t be ignored either. 2-3 cardio sessions per week will work well in most situations as a basic starting point, and I recommend using a mix of both high intensity/short duration cardio and low intensity/long duration cardio because both forms have their own unique benefits.
Views: 15919 Sean Nalewanyj
Are BCAA's Worth It? (Branched Chain Amino Acids Review)
 
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► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- Citrulline Malate: http://www.SeanNal.com/recommends/primaforce-citmal.html -------------------------------------------------------------------------------- Video Summary: Are BCAA's Worth It? (Branched Chain Amino Acids Review) http://www.SeanNal.com/articles/supplementation/are-bcaas-worth-it.php Branched chain amino acids (BCAA's for short) are one of the most popular muscle building supplements on the market and are made up of the essential amino acids leucine, valine and isoleucine. The commonly listed benefits of BCAA supplements are that they improve muscle recovery and growth, enhance training performance and reduce delayed onset muscle soreness. But are BCAA's worth it for the average lifter? When you sit down to really analyze it piece by piece, it's highly unlikely that BCAA's are necessary to purchase as a stand alone bodybuilding supplement. Quick BCAA Review: First off, if you're eating anywhere between the standard intake of 0.8-1g of protein per pound of body weight daily that most lifters are, you're already getting a very high BCAA intake just from that alone. Most typical high protein foods are anywhere from 15-25% BCAA's as is, and this should easily be enough in the overall picture to obtain maximum benefits since your body can only utilize a finite amount in a given day anyway. Secondly, BCAA's may improve training performance, but usually only during long duration, exhaustive training like the type an endurance athlete would perform. For standard bodybuilding workouts with normal rest periods, they probably won't be very helpful. Thirdly, the only studies showing benefits of BCAA's in relation to muscle soreness were done in the absence of proper protein intake. It's fairly obvious that BCAA's would be better than nothing, but it's fairly safe to assume that dietary protein would accomplish the same thing. So, are BCAA's worth it? Unless you're eating a low protein diet, are training fasted, or are performing very high volume/long duration workouts, I don't see any reason to go out and spend your hard-earned money on branched chain amino acids supplements. It's not that the BCAA's themselves are not needed (they're crucial for muscle growth in fact), it's just that supplemental BCAA's on top of what you're already getting from your muscle building diet are not likely to provide added benefits. Just focus on hitting your overall protein needs for the day as a whole, and you'll be obtaining enough BCAA's from that without needing to worry about it further. Hope you found this branched chain amino acids review helpful.
Views: 135730 Sean Nalewanyj
Does Low Intensity Cardio (LISS) Burn Fat Effectively?
 
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► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- Video Summary: Does Low Intensity Cardio (LISS) Burn Fat Effectively? http://www.SeanNal.com/articles/training/low-intensity-cardio-liss.php In recent years, the popularity of high intensity cardio (HIIT for short) has accelerated very rapidly. HIIT workouts are very short in duration (usually anywhere from as low as 5 minutes up to around 20) but are performed at a high level of intensity, often using an interval structure that alternates between "on" and "off" periods. In a direct comparison of low intensity cardio vs high intensity cardio, the higher intensity variation does in fact result in a higher net caloric expenditure over a 24 hour period. This is due to excess post exercise oxygen consumption, where the high intensity nature of the exercise forces the body to burn more calories for hours after the session is over. Many people now promote HIIT as the be all end all of fat loss cardio, stating that low intensity steady state cardio (LISS cardio for short) is a waste of time. But is this really true? Should LISS cardio be avoided, or does low intensity cardio burn fat effectively? While it may be true that high intensity cardio burns more total calories, the one thing many people overlook is the simple fact that it is also much more draining on the body as a whole. If you're already weight training 3-5 days per week, there's only so much HIIT cardio you can add on top of this before you burn yourself out and over train. This is where slow paced cardio comes into play. Steady state cardio performed for a long duration (40-60 minutes) allows you to burn calories effectively (people often ask me, "does low intensity cardio work", and the obvious answer is that yes, it does) while placing minimal stress on your body, and this has definite application for most muscle building and fat loss programs. So all in all, both HIIT and LISS cardio have their own unique benefits, and most people will benefit from a mixture of the two. 1-2 high intensity cardio sessions and 1-2 low intensity cardio sessions per week is a good approach for most people.
Views: 41733 Sean Nalewanyj
Proper Pull Up Form: 5 Key Mistakes To Avoid
 
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► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- Video Summary: Proper Pull Up Form: 5 Key Mistakes To Avoid http://www.SeanNal.com/articles/training/pull-up-form.php Although basic pull up form may seem very straightforward on the surface, the truth is that many lifters in the gym make several important errors on the exercise that reduce its lat-building effects and even increase the chances for injury. Here are 5 mistakes you need to steer clear of if you want to perform your pull ups properly... Correct Pull Up Technique: 5 Mistakes To Avoid #1 - Minimize the use of momentum by making sure to not swing your legs or upper body and to perform the exercise under a reasonable amount of control. Pull yourself in a straight up and down motion, pause at the top, and lower yourself in 2-4 seconds. #2 - Proper pull up form means using a full range of motion by raising yourself up until your chin is at the bar or slightly over, and lowering yourself until arms are just short of full extension. Performing little "half reps" does not allow you to fully lengthen and shorten the lats on each rep and thus reduces the effects of the lift. #3 - Make sure to not position your elbows out in front of your body, as this puts more stress on the arm flexors and forearms rather than the lats. One of the best pull up tips out there is to keep your elbows pointed out to the sides and in line with your shoulders in order to hit your lats as hard as possible. #4 - Always keep your shoulders down and back and lead with your chest. If you internally rotate your shoulders at the top by hunching forward, you take stress off your lats and place it on surrounding muscles. #5 - The last pull up form tip is to focus on pulling with your elbows rather than your hands. Instead of thinking about pulling your body upward, think about driving your elbows downward instead. So, if you've been wondering how to do pull ups correctly, make sure to avoid these 5 common pull up form mistakes. This tips will help you build your lats more effectively and reduce the chance for injury as well.
Views: 198044 Sean Nalewanyj
Beta Alanine Tingling - What Causes The Beta Alanine Itch?
 
02:51
► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- Free 28-Day Fast Mass Building Plan: http://www.SeanNal.com/28-Day-Mass-Plan -------------------------------------------------------------------------------- Video Summary: Beta Alanine Tingling - What Causes The Beta Alanine Itch? http://www.SeanNal.com/articles/supplementation/beta-alanine-tingling-itch.php The research on beta alanine supplements has been piling up in recent years showing it to be an effective aid for improving muscular strength and endurance, and if you already have the basics covered, this is definitely a supplement worth looking into. Beta alanine works by increasing intra muscular levels of carnosine, which in turn has a buffering effect on metabolic waste products that build up in the tissue during your sets. By neutralizing these waste products, you'll be able to continue your sets for an extended period and perform additional repetitions that you might otherwise not have gotten. Although this is a safe supplement to use, one of the common beta alanine side effects that most people do experience is the "beta alanine tingles" or the "beta alanine itch" - a flushing sensation you'll feel on your skin (almost like pins and needles) about 15 minutes after consumption. (The technical name for this is "paresthesia" or the "histamine response") Although some people may think they're experiencing a rash or an allergy, beta alanine tingling is simply the result of nerve endings beneath the skin that are firing at a higher than normal rate. It is nothing to worry about and most people who consume beta alanine powder will experience this. Keep in mind that this effect does decrease with continued use, and you can also diminish the "beta alanine itch" by splitting up the dosage throughout the day (for example, 1.5-2 grams taken twice daily) or by consuming your beta alanine alongside a meal. So again, if you find the beta alanine tingles uncomfortable, don't be worried as it will fade considerably over time and it is not dangerous in any way.
Views: 19748 Sean Nalewanyj
How To "Mini Cut" And Lose Excess Fat During A Bulk
 
10:43
► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php ----------------------------------------------------------------------------- Videos Referenced: How To Transition From Cutting To Bulking: https://www.youtube.com/watch?v=N2CmPgg0iik Losing Strength On A Cut? 5 Quick Fixes: https://www.youtube.com/watch?v=77iq-JbBZ2A ----------------------------------------------------------------------------- How To Calculate Calorie Maintenance Level: Option #1: Body Weight Multiplier Simply multiply your body weight in pounds by one of the following activity multipliers: Sedentary = 14 (little to no exercise) Lightly Active = 14.5 (light exercise: 1-3 days a week) Moderately Active = 15 (moderate exercise: 3-5 days a week) Very Active = 15.5 (intense exercise: 6-7 days a week) Extremely Active = 16 (intense daily exercise and strenuous physical job) Option #2: Harris Benedict Formula Step #1: Calculate your basal metabolic rate (BMR) which is the number of calories burned at rest: Men: (10 x weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5 Women: (10 x weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161 Step #2: Take that number and multiply it by your activity level: Sedentary = 1.2 (little to no exercise) Lightly Active = 1.375 (light exercise: 1-3 days a week) Moderately Active = 1.55 (moderate exercise: 3-5 days a week) Very Active = 1.725 (intense exercise: 6-7 days a week) Extremely Active = 1.9 (intense daily exercise and strenuous physical job) Option #3: Katch Mcardle Formula: Same steps as Harris Benedict, except use the following BMR equation: BMR = 370 + (9.79 x Lean Mass in pounds) ----------------------------------------------------------------------------- Video Summary: Mini Cut Guide: How To Lose Fat While Bulking http://www.SeanNal.com/articles/training/mini-cut-guide.php ** What Is A Mini Cut? Any time you maintain a calorie surplus over time in order to build muscle, you'll always gain some fat along with it. This is a normal part of focused bulking and is to be expected. A mini cut is a brief fat loss phase that is performed during a bulk in order to keep body fat levels under control so that you can continue to gain muscle while staying lean. ** When Is The Best Time To Do A Mini Cut? This is partly personal preference since it depends on your goals and how much fat you're comfortable carrying. That said, if you're going for the typical "aesthetic" body (meaning decent muscular development but also staying relatively lean), a mini cut would be appropriate any time your body fat percentage starts to drift beyond the 15% mark. ** How To Mini Cut #1 - Go straight from your calorie surplus right into a calorie deficit. You don't need to do a drawn out bulking to cutting transition phase, since your goal is to be as efficient as possible and drop the fat quickly so that you can go right back to bulking. #2 - A standard deficit of 500 calories below maintenance will work well in most cases. If you want to be a bit more aggressive and lose fat faster, going as high as 750 calories below maintenance is also acceptable if you're willing to tough it out. Mini cuts are short in duration, so muscle loss won't be a concern. #3 - Maintain your deficit for 2-6 weeks depending on how much fat you want to lose. #4 - When your mini cut has ended, go back to eating at your calorie maintenance level for one week. Allow your weight to stabilize, and then resume clean bulking by moving into your calorie surplus. As you can see, mini cutting is a fairly straightforward process but is a useful tool in order to lose fat while bulking so that you can make consistent gains while staying lean. P.S. If you found these clean bulking tips helpful, make sure to get your personalized training, nutrition and supplement plans using my interactive video presentation below: http://www.BodyTransformationTruth.com
Views: 32910 Sean Nalewanyj
How To Diet On Rest Days (Less Calories On Non Workout Days?)
 
05:15
► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- Video Summary: How To Diet On Rest Days (Less Calories On Non Workout Days?) http://www.SeanNal.com/articles/nutrition/diet-on-rest-days.php A very common question I receive is on the issue of how to diet on non workout days, and more specifically, whether the best approach is to eat less on rest days and then increase calories on workout days. Many people follow this method because activity level is higher on training days while activity level is lower on non workout days, with the idea being that less calories on rest days will improve workout quality, enhance recovery and decrease excess fat gain. Although it might seem like a logical approach, it's really nothing more than a way to over complicate your bulking or cutting diet without improving your results. This is because 24 hours is a very short time period within the overall picture of your diet plan, and increasing or decreasing your calories by a few hundred from day to day really isn't going to measurably impact your progress. Building muscle and losing fat is a very gradual process, and it's how you eat over the long term that will decide your results. You need to think more in terms of weeks and months rather than individual days. On top of that, keep in mind that your body is in a constant state of muscle growth/breakdown and fat loss/fat gain (these are NOT on/off switches), and your body requires calories for growth and recovery even on your off days from the gym. For those reasons I would recommend that you keep your diet on rest days and training days the same as it will keep your program simple and easier to follow. Trying to alter your rest day nutrition and eat less calories and carbs on off days is really just a waste of time and energy.
Views: 43303 Sean Nalewanyj
The Best Macros For Cutting
 
08:22
► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- Free Fat Loss Macro Calculator: http://www.SeanNal.com/tools/bodybuilding-macronutrient-calculator.html -------------------------------------------------------------------------------- Video Summary: The Best Macros For Cutting http://www.SeanNal.com/articles/nutrition/best-macros-for-cutting.php You can obsess about as many individual factors as you want when to comes to your fat loss program, but at the end of the day, it really all just comes down to maintaining a calorie deficit over time. Burn more calories than you consume, and you'll lose fat consistently. It's not quite that simple though, as you also need to pay attention to your cutting macros as well to ensure that the maximum percentage of your weight loss is coming from fat with a minimum amount coming from muscle. What are the best cutting macros to ensure this? Well, the truth is that there is no such thing as one absolute best fat loss macronutrient ratio that will work ideally for everyone, since many individual factors come into play. That said, we can still outline some good starting macros for fat loss that will work well for most average trainees. (If you want to skip the manual calculations, just use the link below to visit my free fat loss macro calculator that will automate the process for you) Okay, here it is... First you'll need your total daily calorie intake. You can use this formula to calculate this: First calculate resting metabolic rate... Men: 66 + (13.7 X bodyweight in kg) + (5 X height in cm) - (6.8 X age in years) Women: 655 + (9.6 X bodyweight in kg) + (1.8 X height in cm) - (4.7 X age in years) Now take that number and multiply it by your activity level… Sedentary = 1.2 Lightly Active = 1.375 Moderately Active = 1.55 Very Active = 1.725 Extremely Active = 1.9 You now have your total daily calories and can break this up into your specific cutting macros using these figures... Protein: Consume 1 gram per pound of body weight daily. (Proteins contain 4 calories per gram) Fats: Consume 20% of your total daily calories from fats. (Fats contain 9 calories per gram) Carbohydrates: This should be comprised of whatever calories are left over after protein and fat has been calculated. (Carbs contain 4 calories per gram) You definitely don't need to his these fat loss macros spot on, but just try to come reasonably close and you'll do fine. In terms of a basic starting point for the average person, these are the best cutting macros for weight loss that I know of.
Views: 123363 Sean Nalewanyj
Proper Daily Calories To Build Muscle
 
07:53
► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- Video Summary: How Many Calories To Gain Muscle Per Day: http://www.SeanNal.com/articles/nutrition/how-many-calories-gain-muscle.php Without a doubt, daily calorie intake is the most important dietary factor of all when it comes to your muscle building diet. If you don’t eat the proper number of calories to build muscle each day, your gains will either be far below your potential or complete non-existent. The goal when calculating your individual daily calories to gain muscle is to create a small “calorie surplus” to provide your body with the extra energy needed to build muscle, but without going overboard so that fat gains can be kept to a minimum. Here are the 4 steps I recommend following to calculate how many calories to gain weight per day you require… Proper Calorie Intake To Build Muscle: #1 – Find your calorie maintenance level, which is the number of calories you need per day to maintain your current weight. To do this, just multiply your body weight in pounds by 14-16, selecting the higher or lower end depending on your daily activity level. #2 – Add 250-350 on top of your maintenance level. This will land you on the proper range of calories to build muscle per day. It’s large enough to build muscle effectively but small enough that fat gains will be kept under control. #3 – Monitor your changes in body weight and adjust your calorie intake up or down if necessary. The numbers you just calculated should be thought of as an “educated guess”, because you simply can’t know for sure *exactly* how many calories to gain muscle you require. So, if you’re a beginner and are gaining much less than 2 pounds per month, you’ll want to increase your calorie intake, and if you’re gaining much more than 3 pounds per month, dial them back slightly. For every year of proper training/eating you have under your belt, that 2-3 pound per month figure should decrease by about half. #4 – Whenever your weight gain stalls for a period of 2 weeks, increase your daily calorie intake by 100-150 to keep the process moving along. So, if you’re trying to structure your bodybuilding diet properly then those are the 4 steps to follow to calculate your daily calories to gain muscle. Don’t ignore this basic principle because it is by far the most crucial factor of your muscle building diet. You can put as much effort into the gym as you want, but if you aren’t eating the proper number of calories to gain weight consistently, you’ll be completely wasting your time altogether.
Views: 20034 Sean Nalewanyj
Does Expired Protein Powder Go Bad? Is It Still Safe To Use?
 
04:56
► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- Video Summary: Does Expired Protein Powder Go Bad? Is It Still Safe To Use? http://www.SeanNal.com/articles/supplementation/expired-protein-powder.php So you were digging around in the back of your closet and found an old tub of expired protein powder, and you're wondering if it's still safe to consume. Protein powder costs can definitely add up over time, and you certainly wouldn't want to throw a perfectly good tub into the trash. So, is expired protein powder bad for you, or is it still safe to consume? Are whey protein expiration dates set in stone? There is definitely no one single answer that will apply across the board here, but here are some thoughts to take into account on the issue of expired whey protein (or any form of protein powder for that matter)... Does Whey Protein Expire? 3 Points To Consider... - If the tub of old protein powder is still sealed and has been stored in a cool, dry place, then it will still be safe to consume for a very long time past the expiry date. 6-18 months would certainly be fine, and it may even be fine for many years past the date listed. - If the tub has been opened and used you'll want to be a lot more cautious. Expired protein powder with a broken seal may have bacteria inside, and this is especially an issue if it's been sitting in a warm place. I wouldn't go any further than about 6 months past the date in this case. - If the expired protein shake is an MRP or weight gainer that also has fats added, you'll also want to be more cautious here since the fat can go rancid. Again, no more than a few months past the protein powder expiration date would be my advice here. So, if you find a a tub of expired whey protein, my advice is to examine it firsthand to make sure that it looks, smells and tastes fine, and then to take these additional points into consideration to decide whether to consume it or buy a new tub.
Views: 60156 Sean Nalewanyj
Fast Reps Vs. Slow Reps: Best Rep Speed?
 
02:37
► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- Free 28-Day Fast Mass Building Plan: http://www.SeanNal.com/28-Day-Mass-Plan -------------------------------------------------------------------------------- Video Summary: The Best Rep Speed For Muscle Growth And Hypertrophy http://www.SeanNal.com/articles/training/best-rep-speed.php Wondering how fast to perform reps in order to maximize your size and strength gains? Should you perform fast reps or slow reps? Does it even matter? The issue of ideal rep tempo for size gains is actually very straightforward, and here's how to go about it... Optimal Rep Speed For Mass: There are two basic phases to each repetition that you perform: the concentric and the eccentric. The concentric is the "lifting" portion, such as the pressing movement in a bench press or the pulling up motion of a chin up, while the eccentric is the "lowering" portion that follows. When it comes to the concentric, the best rep speed for building muscle effectively is to simply move the weight with as much force and power as you can while still maintaining proper form. Don't bother assigning a set rep tempo here; just press the weights as hard and fast as you can while maintaining complete control. For the eccentric, the proper rep speed will be slower since your muscles are about 2.5 times stronger on this portion of the exercise. As an overall guideline, my suggestion is to lower the weight in about 3-4 seconds under strict control. If you go slightly faster it's not a big deal, but just aim to lower the weight under full control rather than letting gravity do the work. The eccentric is a very important phase for inducing muscle damage, so don't overlook this. So, to sum up the issue of how fast to do reps on each exercise at the gym... The best rep speed for mass and hypertrophy is to perform the lifting portion as fast and explosively as possible, and to lower the weight under strict control in 3-4 seconds.
Views: 36459 Sean Nalewanyj
Cooking With Protein Powder: Does Heat Destroy Whey?
 
02:10
► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- Free 28-Day Fast Mass Building Plan: http://www.SeanNal.com/28-Day-Mass-Plan EliteImpact Labs Supplement Discount: http://www.SeanNal.com/EIL.html -------------------------------------------------------------------------------- Video Summary: Cooking With Protein Powder: Does Heat Destroy Whey? http://www.SeanNal.com/articles/supplementation/does-heat-destroy-whey-protein.php There's no doubt that protein powder (whether it be whey, egg, casein or some other form) is a great supplement for those involved in bodybuilding and fitness. It's very high quality, it's convenient and it will make your overall diet much easier to follow in the long run. Many people use their whey primarily to make smoothies, but what about cooking with protein powder? Does heat destroy whey, or is heating up protein powder completely fine? The truth is that yes, when you heat up whey protein, it does denature the protein content. However, this is not a bad thing and does not negatively impact its overall effectiveness in your body. Proteins are 3D structures made up of individual building blocks called amino acids, and whenever you consume a complete protein it will be eventually digested and broken down into these smaller components. When cooking with whey protein, the heat does unravel and "denature" the 3D structure a bit, but this is the exact same thing your body does with it anyway once you consume it. Remember, it's the individual amino acids that you're body is actually utilizing and not the entire protein chain itself. So, does heat affect whey protein, and can you cook with protein powder? Yes, the cooking process does denature the protein, but this is not a bad thing and the protein is still just as usable and beneficial to your body as it could be if it was kept cool. If you want to go ahead and make protein pancakes, protein muffins, protein cookies or any other recipe that requires heating up whey protein and cooking it that's totally fine and you can go right ahead without worrying.
Views: 7565 Sean Nalewanyj
Do Incomplete Proteins Build Muscle & Should You Count Them?
 
05:11
► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- Video Summary: Do Incomplete Proteins Build Muscle & Should You Count Them? http://www.SeanNal.com/articles/nutrition/incomplete-proteins.php Do incomplete proteins count as part of your daily macronutrient totals, and do they contribute to muscle growth and strength gains? The short answer is "yes", and "yes". Every gram of protein that you eat does count toward your protein total for the day, and incomplete protein certainly does assist you when it comes to building muscle. Although every source of protein you eat is technically "complete" in that it will contain all 20 amino acids in some amount, incomplete proteins (those derived from plant sources) will be particularly low in at least one essential amino acid. This is known as the "limiting amino acid" in that food. Complete proteins on the other hand are those that are derived from animal sources and contain a sufficient proportion of all 9 essential amino acids the body needs for proper health. However, all proteins are ultimately broken down into individual amino acids for use in the body, and within the context of sufficient total daily protein intake derived from a variety of sources, the notion of "complete vs. incomplete protein" becomes a non issue in the big picture. This is because as long as you're getting around 0.8-1g of protein per pound of body weight daily from a variety of foods, you'll automatically be getting enough of all the specific amino acids that are needed to optimize muscle protein synthesis and overall health anyway. Your body can only build so much muscle in a given day, and you only require a finite amount of each amino acid to max out your growth potential for that period. Simply eating more and more complete protein isn't going to benefit you once that growth potential has been reached. Your body also has what's called the "free amino acid pool" that it can draw from if certain aminos are needed at specific times when they aren't being provided from your diet. So, do incomplete proteins build muscle, and do incomplete proteins count? Definitely, and you're much better off to ditch the idea of complete vs. incomplete protein altogether and just think in terms of total protein intake/total amino acid intake for the day as a whole.
Views: 11541 Sean Nalewanyj
Masturbation And Bodybuilding?
 
03:14
► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- Free 28-Day Fast Mass Building Plan: http://www.SeanNal.com/28-Day-Mass-Plan -------------------------------------------------------------------------------- Video Summary: Masturbation And Bodybuilding? http://www.SeanNal.com/articles/training/masturbation-bodybuilding.php Although it might seem funny on the surface, I actually receive questions about masturbation and bodybuilding on a very consistent basis. People are always asking me "does masturbation affect muscle growth", or, "does masturbating lower testosterone levels". Well, what's the real answer here? Is masturbation bad for muscle growth and strength gains? At the end of the day, always keep in mind that just because something lowers testosterone levels does NOT mean that it will actually negatively affect your bodybuilding results. Testosterone levels have to be lowered by quite a bit before you'll actually see any direct effects on your gains. Even though masturbation does temporarily reduce test levels in the few hours following, those levels rise back up fairly quickly, and over the course of 24 hours or so it will basically just balance itself out. So, in terms of overall effects on muscle growth, bodybuilding and masturbation isn't really something that you need to be concerned with. The only time this could be an area of concern is in the case of pre-workout masturbation. Some people find that they experience fatigue and lower levels of energy following ejaculation, and in that case, you'll probably want to avoid masturbating in the few hours leading up to the workout in order to make sure that your energy levels and focus are at their peak. Other than that, masturbation and muscle growth is not going to be an issue in terms of its effects on testosterone. Besides, if that were the case, then regular sex would also be something you'd need to avoid. If you're willing to abstain from sex just for a few extra percent of muscle growth, then you may want to re-evaluate your priorities :)
Views: 482502 Sean Nalewanyj
How To Perform Cardio While Bulking & Building Muscle
 
09:02
► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- Video Summary: How To Perform Cardio While Bulking & Building Muscle http://www.SeanNal.com/articles/training/cardio-while-bulking.php Although cardio is usually only thought of as a tool for fat burning programs, it's also a smart idea to include some cardio while bulking and building muscle as well. Some people are under the false idea that cardio will result in muscle loss, and often ask me things like "does cardio kill gains?" or "does cardio burn muscle?" The only way this will happen is if your overall cardio frequency and workload gets to an excessive level. However, a few sessions a week will not cause any problems and is actually beneficial in 4 ways... First off, some cardio is important for basic overall health and conditioning reasons. Having decent cardiovascular strength will assist you on other exercises in the gym, it will make it easier for you once you shift into cutting mode and begin performing cardio on a regular basis, and it will positively benefit you in other areas of your life outside the gym. Secondly, cardio while bodybuilding will positively influence calorie partitioning by encouraging nutrients to be shuttled into muscle tissue and away from fat stores. Third, it can actually assist with recovery if done at a slow and moderate pace. For example, a light walk on the treadmill the day after an intense leg workout may be beneficial. Fourth, cardio during bulking will help to keep your body fat levels under control as you focus on gaining muscle. You'll always gain a bit of fat during your bulking phase (this is inevitable), and including some cardio in your plan can help to minimize this. So, is cardio necessary while bulking? For optimal health and bodybuilding results, yes. How much cardio during your bulk is the best approach? Anywhere from 2-4 sessions will be fine depending on the individual through a mixture of higher intensity HIIT sessions and lower intensity LISS sessions.
Views: 43634 Sean Nalewanyj
Creatine Bloating & Water Retention: Fact Or Fiction?
 
04:49
► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- Optimum Nutrition Creapure: http://www.SeanNal.com/recommends/optimum-creatine.html -------------------------------------------------------------------------------- Video Summary: Creatine Bloating & Water Retention: Fact Or Fiction? http://www.SeanNal.com/articles/supplementation/creatine-bloating-facts-0.php Creatine monohydrate is without a doubt the most powerful natural muscle building supplement available, and for anyone looking to maximize their muscle size and strength gains, I don't see any reason to not at least give it a try. However, some people avoid creatine supplementation due to the myths circulating about "creatine bloating". They want the added size and strength but fear that they'll get a bloated face, bloated belly or "soft" muscles from using creatine. But what is the real truth about creatine water retention? Is there such a thing as a "creatine bloat" or is this simply misguided? Yes, creatine does lead to an increase in total water weight, however, that water is stored directly inside the muscle cell itself and not underneath the skin. For that reason, creatine will NOT cause you to appear soft or bloated. If anything, creatine should lead to an increase in overall muscle definition and hardness. Creatine bloating could be a possibility if you're using a lower grade product, but as long as you stick to a supplement that sources from "Creapure" then you definitely should not run into any problems. (Check the description box for a link to a high grade product that uses Creapure to ensure that you don't experience any unwanted creatine water weight underneath your skin) Some people mistakenly believe that they're experiencing bloating from creatine, when in fact it's actually being caused by their high calorie muscle building diet. If your calories shoot too high, you may appear softer and flatter. However, this is simply due to high calorie, carbohydrate and salt intake and not from creatine itself. So, does creatine make you bloated? As long as you use a high quality product, creatine will actually have the opposite effect.
Views: 39211 Sean Nalewanyj
Beta Alanine Benefits For Bodybuilding
 
04:53
► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- Free 28-Day Fast Mass Building Plan: http://www.SeanNal.com/28-Day-Mass-Plan MuscleAmp Bodybuilding Formula: http://www.SeanNal.com/EIL.html -------------------------------------------------------------------------------- Video Summary: Beta Alanine Benefits For Bodybuilding http://www.SeanNal.com/articles/supplementation/beta-alanine-benefits.php Although a relative new-comer in the bodybuilding world, beta alanine supplements have been gaining more and more traction in recent years for their positive effects on improving training performance and overall gains. Quick Beta Alanine Review: What is beta alanine? It's a non-essential amino acid and is a precursor to "carnosine", which is found in fast twitch muscle tissue. What does beta alanine do? The primary benefits of beta alanine are due to its effects on raising and sustaining carnosine levels within the muscles. Carnosine works by neutralizing the buildup of hydrogen ions during intense training sessions. Hydrogen ions are responsible for that burning sensation you feel as you approach the end of your set, and they're a metabolic waste product that inhibit muscular contractions. So, beta alanine benefits your workout by buffering hydrogen ion build up, which allows you to continue your set for prolonged periods and pump out additional repetitions. In order to achieve these beta alanine benefits, you'll want to consume about 3 grams of beta alanine powder once per day. This will raise carnosine levels by about 60% after 4 weeks and 80% after 10 weeks. There are no known beta alanine side effects, although you will generally experience a flushing or "tingling" sensation on your skin about 15 minutes after use. However, this is totally harmless and decreases over time. So, if you already have the basics covered, beta alanine supplements are a good option to look into, especially if you perform your sets in the 8+ rep range and have a reasonably high workload per session. The benefits of beta alanine have been clearly demonstrated in concrete research, and this supplement gets a thumbs up from me.
Views: 28957 Sean Nalewanyj
Proper Fish Oil Dosage?
 
02:50
► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- Free 28-Day Fast Mass Building Plan: http://www.SeanNal.com/28-Day-Mass-Plan EFA UltraPure Fish Oil: http://www.SeanNal.com/EIL.html
Views: 34248 Sean Nalewanyj
Do Chest Workouts Make Women's Breasts Smaller?
 
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► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- Video Transcript: Q&A: "Do Chest Workouts Make Women's Breasts Smaller?" Hey guys, Sean Nalewanyj here with a Muscle In Minutes Q&A where I give quick, to the point answers to your fitness questions. So today’s topic is actually a female fitness question, and it might sound like kind of weird one for me to post but it’s actually a very common question that I get asked, and that is, does chest training affect breast size in women. Now I know that a lot of women out there actually shy away from chest training because they're afraid that it’s going to make their breasts smaller, so what’s the real truth here? Well the short and very simple answer is that chest training in and of itself will actually, if anything, make a woman’s breasts slightly more prominent, because it builds up the pectoral muscle underneath which will basically push them a little bit further out. So the difference will usually be pretty moderate, but it will help a bit in that area. The thing that causes the breasts to actually become smaller is simply a results of lowering your overall body fat percentage and that’s because a good portion of a woman’s breasts are just comprised of basic body fat, and so when you focus on losing body fat as a whole, you’re going to inevitably lose some fat from that area as well. So that’s really basically all there is to it. Working out your chest with bench presses and dumbbell presses and fly movements is really just training the pectoral muscle underneath, and since you can’t actually spot reduce body fat from specific areas of your body, those exercises don’t actually burn fat off of your chest area, again it’s just training the muscle underneath. So yes, if you are a female who is following a fat loss program, then your breasts may shrink a bit, though this effect will vary from person to person, again, simply because of the fact that you’re lowering your overall body fat percentage, but it really has nothing to do with the fact that you’re performing chest exercises. So if you’re a woman and if you’re serious about your fitness training program and you're serious about developing a complete and well-rounded physique both in terms of your appearance and in terms of overall functional strength, then chest training should be treated with the same level of focus as you'd give to any other muscle group.
Views: 11602 Sean Nalewanyj
Why I Personally Don't Take Steroids
 
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► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- Video Summary: Natty Vs. Juice: Why I Personally Don't Take Steroids http://www.SeanNal.com/articles/training/why-i-dont-use-steroids.php In today’s video I wanted to cover something a bit different and explain the reasons why I’ve personally never taken steroids and have instead chosen to remain a "natty" drug-free lifter throughout my years in the gym. I have no moral or ethical issues with steroid use whatsoever (as long as you're not a "fake natty" who lies about it in order to sell products), but there are certain reasons why I do favor the natural approach when it comes to bodybuilding/fitness and why I think that most lifters would be best off to go that route as well. Hope you enjoy the video and let me know your opinion on the "natural vs. steroids" debate by leaving a comment.
Views: 18567 Sean Nalewanyj
How Long Does It Take To LOSE Muscle After A Layoff?
 
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► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Instagram: https://www.instagram.com/Sean_Nalewanyj/ Twitter: https://twitter.com/SeanNalewanyj [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php ---------------------------------------------------------- Video Summary: How Long Does It Take To LOSE Muscle After A Layoff? No matter how smooth-sailing your bodybuilding program might be running, it's inevitable that you'll be forced to take breaks from time to time. In the event of a training layoff, how long does it take to lose muscle mass and strength? Fortunately, the outlook usually isn't as bad as you might think. The exact time frame will vary from person to person, but as long as your nutrition is decently on point, you usually won't start to lose muscle until about 2 full weeks of inactivity. However, this is just when the muscle loss process will start, and it will still be quite gradual from week to week after that. So, even if your training layoff extends past 2 weeks into 3 or 4 weeks (or more) the vast majority of your gains will still be left in tact. One thing you usually will notice though is that you look a bit softer and flatter in the mirror. This is not the result of actual muscle atrophy though and is typically caused by losses in intramuscular fluid, glycogen and tissue inflammation due to the lack of weight training. Your strength may also go down slightly, but again, this is usually not from actual muscle loss and is instead due to neurological adaptations since strength is as much a "skill" as it is a result of muscular strength. Fortunately, any muscle loss or strength loss you do experience during a training layoff will come back much faster than it took to originally build due to the benefits of "muscle memory". Certain adaptations always remain within the muscles even if you stop training, and that will allow you to build muscle and gain strength at an accelerated pace once you return to the gym. So, if you do need to take a gym layoff and can't workout for a couple weeks or more, don't stress out about it too much. Your muscles are not going to magically fall off your body as a result of a few missed workouts. It takes 2 full weeks to start losing muscle, it's a slow process from there forward, and any muscle loss you do experience will come back pretty quickly once you start training again. Just try to keep your nutrition on point to minimize muscle breakdown while you're away from the gym, and remember that training layoffs are an inevitable part of any long term bodybuilding journey. P.S. If you found these tips helpful, make sure to get your personalized training, nutrition and supplement plans using my video presentation below: http://www.BTBlueprint.com
Views: 105275 Sean Nalewanyj
Calf Training For Mass: 4 Tips To Build Skinny Calves
 
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► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- Stubborn Calves? 2 Reasons Why Calves Don't Grow Easily: https://www.youtube.com/watch?v=AS7bzFkCqaM The 5 Best Calf Exercises + Sample Calf Workouts: http://www.SeanNal.com/articles/training/best-calf-exercises.php -------------------------------------------------------------------------------- Video Summary: Calf Training For Mass: 4 Tips To Build Skinny Calves http://www.SeanNal.com/articles/training/calf-training-for-mass.php If you weren't blessed in the genetics department, the struggle to get big calves is definitely a tough one. The calves are very low in androgen receptors, and if you have a high-inserting calf tendon, calf training for mass definitely requires extra focus in order to see real results. Here are 4 tips to build skinny calves and finally pack on some noticeable size... #1: During your standing calf raise movements, raise yourself up onto your big toe rather than the entire ball of your foot. This maximizes the activation of the inner portion of your calf that contains the greatest percentage of the total muscle mass. #2: Use a stance slightly outside of shoulder width. This prevents your foot from rolling outward, and again, keeps the tension on the inner portion of the gastrocnemius. When it comes to calf raise foot position, most people go too narrow and compromise their results. #3: Minimize the use of momentum by slowing down your reps. For proper calf raise form, pause in the bottom position for a full 2 seconds, raise yourself up as quickly as possible, hold at the top for 1 second and then lower yourself in 3-4 seconds. #4: Make sure to not bend your knees anymore than very slightly. If you want to gain calf muscle effectively, you need to focus on building the gastrocnemius head. Bending your knees activates the soleus, which is only a fraction of the size. So, if you want to get rid of those skinny calves and pack on some real size, follow these 4 calf training tips for mass and you should notice an immediate improvement in your calf workouts and resulting muscle growth. Building bigger calves is not easy, but with consistency and hard training you can definitely achieve some impressive gains over time.
Views: 112687 Sean Nalewanyj
3 Testosterone Boosting Supplements That Work
 
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► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- The Truth About Natural Testosterone Boosters: http://www.SeanNal.com/articles/supplementation/best-testosterone-booster.php Importance Of Vitamin D Supplementation: http://www.SeanNal.com/articles/supplementation/vitamin-d-bodybuilding.php #1 Recommended Multivitamin: http://www.SeanNal.com/recommends/orange-triad.html -------------------------------------------------------------------------------- Video Summary: 3 Testosterone Boosting Supplements That Work http://www.SeanNal.com/articles/supplementation/3-testosterone-boosting-supplements.php Although testosterone boosting supplements are a multi-million dollar industry, the reality is that there is no reliable research currently available to demonstrate that these products can raise and sustain natural testosterone levels to a high enough level for positive effects on muscle growth and strength gains to take place. Testosterone boosting herbs such as tribulus, maca, longjack and avena sativa may be useful for increasing libido, but not for bodybuilding and fitness purposes. The one thing you can do, however, is use specific supplements that will optimize your testosterone levels if they are currently at a slightly below normal range. The first 2 natural "testosterone boosters" that might be of use in a situation like this are magnesium (200-400mg daily) and zinc (20-30mg). These minerals are drained from the body through sweat and play an important role in maintaining proper testosterone balance. Deficiencies are common in hard-training lifters, and supplementation can bring them back to the proper level. The second testosterone boosting vitamin is Vitamin D3 at 2000-5000IU per day. Unless you live in a very warm climate and spend multiple hours a day outside in the sun, there's a very good chance that your vitamin D levels will not be at the proper range. This can negatively impact testosterone production which may impact muscle growth and fat loss. Vitamin D supplementation may also help out when it comes to maintaining balanced mood and energy levels. Although these 3 testosterone increasing supplements will not take you to an above normal range, they will help to optimize your natural test levels if they have been lowered as a result of hard-training and lifestyle factors. You can either go with a high potency multivitamin or just purchase all 3 items separately.
Views: 859977 Sean Nalewanyj
Why Post Workout Shakes Are NOT Necessary
 
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► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- Video Summary: Why Post Workout Shakes Are NOT Necessary http://www.SeanNal.com/articles/nutrition/are-post-workout-shakes-necessary.php Post workout nutrition has become like a religion in bodybuilding and fitness circles. It's often referred to as the "window of opportunity" where one should pay special attention to the foods and liquids they consume in order to optimize recovery. Post workout shakes have always been considered a key part of this process. Since your muscles are in a state of breakdown, it's said that a lifter should consume a liquid whey shake immediately following their session in order to rapidly stimulate protein synthesis. But are post workout shakes necessary? People often ask me, "do I need a post workout shake", and the simple answer is that no, you actually don't. This is because protein digestion and absorption is an incredibly gradual process, and as long as you consumed a regular pre workout meal within a few hours of your session, it's actually the protein from that meal that is still being released and utilized even after your workout is over. For that reason, consuming post workout protein in the form of a drink or smoothie just isn't necessary and is not going to do anything to enhance your results. There's nothing wrong with it, but it's just not mandatory by any means. In addition, post workout carbohydrates are a non-issue as well. Weight training sessions only drain glycogen by a small amount depending on the intensity (30-40%), and rapidly replenishing those glycogen levels is not important either unless you're an athlete training for multiple sessions a day. I would recommend that you get some form of high quality protein and carbohydrates in within a couple of hours of completing your workout, but just don't think you need to immediately slam a post workout drink immediately after your session. Post workout shakes are definitely not necessary, and although they won't hinder your results, it's ultimately just a waste of your time and effort, as the issue of what to drink after your workout is not worth stressing over.
Views: 11981 Sean Nalewanyj
Gaining Fat, Not Muscle? 4 Mistakes You're Making
 
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► THE BODY TRANSFORMATION BLUEPRINT - http://www.BodyTransformationTruth.com ► GET YOUR FREE CUSTOM MEAL PLAN - http://www.SeanNal.com/free-meal-plan.php ► TAKE MY ONLINE FITNESS QUIZ - http://www.SeanNal.com/quiz-questions.php [OFFICIAL WEBSITE] http://www.SeanNal.com [CONNECT WITH ME] Facebook: https://www.facebook.com/SeanNalewanyjOfficial Twitter: https://twitter.com/SeanNalewanyj Instagram: https://instagram.com/Sean_Nalewanyj/ Snapchat: http://www.seannal.com/snapchat.html Google+: https://plus.google.com/u/0/102525881371598129847 [RECOMMENDED STUFF] http://www.SeanNal.com/recommended.php -------------------------------------------------------------------------------- Video Summary: Gaining Fat But Not Muscle? 4 Mistakes You're Making http://www.SeanNal.com/articles/training/gaining-fat-but-not-muscle.php Most lifters understand that if they want to maximize muscle growth, a certain amount of fat gain will always come along with it. This is just the nature of the muscle building process and is to be expected during a bulking phase. But what happens if you've begun your bodybuilding program, but it seems like you're only gaining fat but not muscle? If you want to build muscle without fat (or at least, minimize fat gains while bulking) these are the 4 main points to consider... Mistake #1: Your daily calorie intake is set too high. Yes, you do need a calorie surplus in place in order to optimize your lean bulking phase, but many beginning lifters take it too far and go way overboard on their calorie intake. Your body can only build a limited amount of muscle in any given day, and any calories you take in beyond your maximum muscle building capacity for a given time frame will simply be stored as fat. 200-300 calories above maintenance is a good guideline for an effective lean bulk in order to help you build muscle effectively and keep fat gains minimized. Mistake #2: You aren't tracking your calories accurately. In over 10 years of fitness coaching one thing I've learned for certain is that most people are just not very good at accurately tracking their calories. You might THINK you have a moderate surplus in place, but if you're gaining more fat than muscle, chances are that you're consistently exceeding it without realizing it. Conduct a "dietary audit" and go through your entire weekly nutrition plan piece by piece to figure out precisely how much you're consuming to see where you might be making possible errors. Mistake #3: Your weight training plan is ineffective. If your nutrition plan IS on point but you're still gaining fat but not muscle, take a look at your weekly weight training plan and be honest with yourself. Are you truly training with a high level of intensity? Are you focusing on progressive overload, tracking your workouts and getting stronger over time? Are you being consistent with your training sessions? Are you performing enough total volume? Most guys in the gym just plain don't train hard enough, and if you have a calorie surplus in place but a weak growth stimulus because your workout plan is not being carried out properly, you'll end up with only a small amount of muscle gain with the rest of those calories being stored as fat. Mistake #4: You simply have unrealistic expectations. The final possibility to consider is that you're just expecting things to happen too quickly and nothing is actually wrong with your bulking plan at all. Always remember that muscle growth is a very slow and gradual process for a natural bodybuilder, and it takes a few months of proper training and nutrition to see serious visual changes. If you feel like you're gaining fat but not muscle but you've only been training for a few weeks, you probably just need to slow down a bit and have more patience. If you want to prevent fat gain while bulking, make sure you have these 4 points covered - hope you found this helpful!
Views: 42854 Sean Nalewanyj